Pan Seared Miso Salmon and Cucumber Salad
This flavourful miso salmon with cucumber salad is made with pantry staple ingredients and a bit of Asian-inspired flare. It is also high in protein and healthy fats making it a delicious and nutritious diabetes-friendly meal!
- Suitable for diets:
- Dairy-Free
- Heart-Healthy
- High-Protein
- Mediterranean
- Pescatarian
Servings:
Why Diabetes Friendly?
- High in Protein: The salmon provides a high-quality source of protein, which is crucial for blood sugar management, helping to slow digestion and reduce blood sugar spikes.
- Healthy Fats: Salmon is rich in omega-3 fatty acids, known for their heart-health benefits and ability to improve insulin sensitivity, making this dish an excellent choice for those managing diabetes.
- Low in Processed Sugars: The use of honey is minimal, focusing instead on natural and whole ingredients, contributing to a lower glycemic load.
- Fiber-Rich Side: Quinoa is a whole grain that offers fiber, assisting in blood sugar control by slowing the absorption of carbohydrates.
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Equipment
- mixing bowls
- Pot
- Air fryer or medium skillet
Ingredients
- quinoa (dry) 1/2 cup
- salmon (cut in half) 6 oz
Salmon Marinade
- ginger (minced) 1 tsp
- garlic (minced) 1 clove
- rice vinegar 2 tbsp
- miso paste (reduced-sodium ) 1 tsp
- soy sauce (reduced-sodium) 1 tbsp
- sesame oil 1 tbsp
- honey 1 tsp
Cucumber Salad
- cucumber (thinly sliced) ½ medium
- red onion (thinly sliced) 2 tbsp
- rice vinegar 2 tbsp
- sesame oil ½ tbsp
- garlic powder ¼ tsp
- red chili flakes ¼ tsp
- honey ¼ tsp
- peanuts (chopped) 1 tbsp
- cilantro (roughly chopped) 1 tbsp
- pepper (to taste) 1 pinch
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Cooking Tips
- Marinating Salmon: For deeper flavor, marinate the salmon for at least 30 minutes, but not more than an hour to prevent the fish from starting to "cook" in the acidic ingredients.
- Cooking Quinoa: Rinse quinoa under cold water in a fine-mesh strainer to remove the saponin, which can give it a bitter taste. Use a 2:1 ratio of water to quinoa for cooking.
- Adjusting for Carb Intake: For those strictly monitoring carbohydrate intake, consider reducing the portion of quinoa or substituting it with cauliflower rice for a lower carb alternative.
- Serving Suggestions: For an extra serving of vegetables, consider adding a side of steamed or stir-fried greens like bok choy or spinach.
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Instructions
- To a small bowl, add ginger, garlic, rice wine vinegar, miso paste, soy sauce, sesame oil, and honey. Gently whisk together until well combined.1 tsp ginger, 1 clove garlic , 2 tbsp rice vinegar, 1 tsp miso paste, 1 tbsp soy sauce, 1 tbsp sesame oil, 1 tsp honey
- Pat the salmon dry with a paper towel and place on a shallow dish or container. Pour marinade on top and make sure the salmon is evenly coated. Cover and let salmon marinade in the fridge for 30 minutes to an hour.6 oz salmon
- Once salmon is done marinating, begin to prepare quinoa according to package instructions.1/2 cup quinoa
- Air fryer salmon: place salmon in the air fryer basket skin side down and cook at 400F for 8-10 minutes.
- Pan seared salmon: to a medium skillet, add a tablespoon of oil and heat on medium. Place salmon skin side down and let cook for 2-3 minutes. Flip and cook for another 2-3 minutes.
- To a bowl add cucumber, red onion, rice wine vinegar, sesame oil, garlic powder, chili flakes, honey, and pepper. Gently mix until well combined and top with peanuts and cilantro½ medium cucumber, 2 tbsp red onion, 2 tbsp rice vinegar, ½ tbsp sesame oil, ¼ tsp garlic powder, ¼ tsp red chili flakes, ¼ tsp honey, 1 tbsp peanuts, 1 tbsp cilantro, 1 pinch pepper
- To two serving plates, portion quinoa (½ cup each), salmon fillet, and cucumber salad. Serve and enjoy!
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FAQ
- Can I grill the salmon instead of air frying or pan-searing?
Yes, grilling is a great alternative cooking method for salmon. Preheat your grill and cook the salmon over medium heat, skin side down, for about 6-8 minutes, depending on thickness, until the internal temperature reaches 145°F (63°C). - Is there a substitute for miso paste if I can't find it?
While miso paste offers a unique flavor, you can substitute it with a mixture of soy sauce and a little bit of tahini to mimic its depth of flavor, though the taste won't be identical. - How can I make this dish gluten-free?
To make this dish gluten-free, ensure you use gluten-free soy sauce or tamari and check that the miso paste and other ingredients are labeled gluten-free. - What can I use instead of peanuts in the cucumber salad?
For a nut-free version, you can substitute peanuts with sesame seeds or simply omit them. If you're looking for a crunch, consider adding chopped cucumber or carrots for additional texture without the nuts. - Can I prepare the cucumber salad ahead of time?
Yes, the cucumber salad can be prepared a few hours in advance and refrigerated. This allows the flavors to meld together more fully. However, for the best texture, consider adding the peanuts and cilantro just before serving to maintain their crunch and freshness.
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Nutrition
Per serving
Calories: 387.4kcal
Carbohydrates: 26g
Fiber: 4.1g
Sugar: 4g
Fat: 20.5g
Saturated Fat: 3g
Trans Fat:
Protein: 23.5g
Nutrition Facts
Pan Seared Miso Salmon and Cucumber Salad
Serving Size
1.25 cups
Amount per Serving
Calories
387.4
% Daily Value*
Fat
20.5
g
32
%
Saturated Fat
3
g
19
%
Cholesterol
46.8
mg
16
%
Sodium
236.1
mg
10
%
Potassium
760
mg
22
%
Carbohydrates
26
g
9
%
Fiber
4.1
g
17
%
Sugar
4
g
4
%
Protein
23.5
g
47
%
Vitamin C
3.3
mg
4
%
Calcium
50.2
mg
5
%
Iron
2.6
mg
14
%
Magnesium
107.6
mg
27
%
Zinc
1.9
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.
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